051820 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:


Part A VIDEO TUTORIAL: https://youtu.be/0_seK4LQGNQ

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees


Part B VIDEO TUTORIAL: https://youtu.be/9xp3A24XIXc

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause


MOVEMENT FOCUS: UPPER BACK



(Essentials) - Day 1


Bent Over Rows

- 3 sets of 15

Take note if your upper back loses strength and your shoulders round forward. Record any observations you make about your upper back.


(Full Gym) - Day 1


Max Weight Barbell Muscle or Power Snatch

- Build up to your heavy barbell muscle or power snatch for the day

Take note if your upper back loses strength and your shoulders round forward. Record any observations you make about your upper back.


WORKOUT



(Essentials and Full Gym)

For time:

- 21 medium weight dumbbell clusters

- 21 pullups

- Short run (~2 minutes)

- 15 medium weight dumbbell clusters

- 15 pullups

- Short run (~2 minutes)

- 9 medium weight dumbbell clusters

- 9 pullups

- Short run (~2 minutes)


Goal RPE - 5-7


REFLECTION: MENTAL FITNESS

How did you DO WORK this weekend and get closer to being that mentally fit person you described?


MAY CASHOUT: 1200 SITUPS


At anytime, seize the Opportunity to do 100 situps per day! If you do 3 times per week, that's 1200 situps in a month!


ENJOY!!!

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